Stomach always growling no matter when you ate? Fill up on fiber-rich foods, which keep you full longer. Plus, fiber has no calories and keeps your colon healthy!

WHITE CHRISTMAS, WHITE PRODUCE!

Dreaming of a white Christmas? Dream up some white fruit and veggies, and you'll lower your stroke risk dramatically, new research suggests.

Affecting 800,000 Americans annually, strokes are also the 3rd leading cause of death.

Eating fresh produce in general helps lower risk, but decrease your risk by 52% by eating more of the 'white' array...bananas, apples, pears, mushrooms, and cauliflower!

Their 41% daily value of vitamin B6 helps support DNA repair, while their 33% value of vitamin C  helps neutralize  free-radical damage.

Compounds in bananas may also help minimize colon inflammation!

Stay cavity-free! Brush after eating sugary foods!

Sugary foods are enemy #1 in the fight against tooth decay!

The bacteria that build up in your mouth and cause cavities use sugar for energy, and to create plaque. Sweets are the glue that can bind plaque to your teeth. The longer sugary foods or simple carbs sit in your mouth, the more damage they can cause.

Even dried fruit can stick in your teeth and do damage. To keep cavities, and eventually root canals at bay, reduce intake of sugary snacks, and choose apples, carrots, and crunchy produce more often. 

Though it may take you back to your Jr. High days when you had braces, take a toothbrush and toothpaste with you to work or school so you can brush after eating : )

"Little Seeds of Squash" are Nutrient Powerhouses

Pumpkin seeds are also known as Pepitas, from the Spanish phrase "little seed of squash." They are one of the most nutritious and flavorful seeds, and are freshest in the Fall!

High in protein (19g. / 1/4 cup), they are a delicious as a snack or added to salads, soup, or sprinkled on main dishes. Add to veggie burgers, meatloaf, breads and muffins, or mix with dried fruits to make your own trail mix.

You can meet almost your entire daily magnesium requirement, as 1/4 cup pumpkin seeds contain about 300mg.--95% of the RDA!

 Also, a quarter cup of roasted seeds provides the following five B vitamins:
* 11% daily allowance of B1 (0.12 mg)
* 16% daily allowance of B2 (0.18 mg)
* 41% daily allowance of niacin (5.8 mg)
* 4% daily allowance of B6 (0.05 mg)
* 8% daily allowance of folic acid (32 mcg)
To roast:

1. Toss with olive or canola oil on a baking sheet.
2. Sprinkle with salt or other seasonings (see suggestions below).
3. Bake at 325°F for 20 minutes, stirring every 5 minutes.
4. Allow to cool. Store in an airtight container. 

Try these tasty seasonings:

• 1/4 tsp salt, 1/16 tsp garlic salt, 1 teaspoon Worcestershire sauce for each cup of seeds
• 2 Tbsp. sugar, 1/2 teaspoon salt and 1/4 teaspoon cayenne for each cup of seeds
• Italian seasonings, Pumpkin pie seasoning, Parmesan cheese, or salt and pepper to taste!

Eat APPLES to reduce cholesterol and fight inflammation.

Nothing says Fall like apples — and these crunchy treats are PRIME for picking.

While they might not have the superstar image of the acai berry, they are cheaper — and just as nutrition packed! Chock-full of fiber, apples can help bring down lousy (LDL) cholesterol and C-reactive protein, an inflammatory marker associated with heart disease.

Perhaps that’s why people who regularly consume apples, apple juice and applesauce have a significantly lower risk of metabolic syndrome. This wonder fruit is also good for the colon. Polyphenols and fiber in apples have been shown to prevent colon cancer..so eat that peel!!

Speaking of apples, I'm eating a Golden Delicious (purchased on campus) right now!

Healthy, Hydrating Foods! ..and Water with a Twist!

Don't let the heat get you down. Maintaining hydration is possible! Instead of guzzling regular tap water, make spa water! Fill a pitcher and add mint leaves, sliced strawberries, sliced cucumbers, oranges, lemons, limes or even grapefruit! You can even add a medley of berries. They add a surprising amount of flavor without any calories!

 Checking your urine is THE most accurate hydration indicator. Monitor the color. The more pale, the better. Strive for the color of lemon juice. Chronic dehydration is linked to UTIs, bladder cancer and kidney stones. Bottom line? Stay hydrated!

Also, about half the fluid we need can come from fruits and veggies! ...cucumbers, berries, greens, tomatoes, citrus, zucchini and, my favorite, watermelon : ) 

Does type of hydration matter? Only water? tea? Coffee?

Caffeine is only a mild diuretic, so coffee and tea can count. Don't opt for soda as a first choice though regardless if it’s regular or diet! Studies show drinking diet pop is associated with overweight and it contains acid not good for teeth. Good reasons to nix it!

IU Dining now getting LOCAL TOMATOES from Hilltop Garden!

 Bloomington grown tomatoes will be available at Wright Food Court starting this week, made possible by Hilltop Garden and Nature Center! Load up on lycopene and enjoy the beautiful fruit of our local gardens.

Lycopene from tomatoes can help your skin stay sunburn-free!

Brown blotches that appear on your face may be called age spots, but they have LESS to do with how many years you’ve spent on this earth than the hours of sun damage you’ve acquired.

In addition to wearing sunscreen daily, CRANK UP your skin’s natural SPF by eating tomatoes and other lycopene-rich produce! Lycopene is an antioxidant found in red and pink produce, like watermelon, grapefruit, red peppers and tomatoes. A study in the Journal of Nutrition found that eating two and a half tablespoons of tomato sauce with a tablespoon of olive oil each day for 10 weeks reduced sunburns by 40%!

The BEST sources of lycopene are cooked tomato products like tomato soup, sauce, and tomato juice or V-8. Also, adding olive oil or other healthy fat, like avocado or nuts, helps the body absorb more of the nutrient!

Eat Right THIS SUMMER!!

The Eat Right concept is available at WRIGHT Food Court during summer meal hours...through August 12!!

It is located next to Classic Comforts, and features favorites such as the Buffalo Chicken Wrap, Grilled Salmon, and the Turkey Meatballs. Incoming freshmen and parents have the opportunity to get a taste of what it offers as it's a choice on the express line during the complimentary meal served during orientation.

Entrees are low in fat, high fiber, and include whole grains, and nutrition for all items is posted at the concept. Vegetable sides can be purchased a-la-carte to compliment an entree from elsewhere in the food court!

Check it out today!

Power up your salad! Just add marjoram and increase its antioxidant prowess by 200%!

Amp up the antioxidant power of your salad by adding fresh-cut herbs. A study in the British Journal of Nutrition found a spoonful of marjoram boosts salads’ cancer-fighting goodness by 200%. ALL herbs are POTENT sources of antioxidant activity though, and add flavor without fat.

A study in the Journal of Agricultural and Food Chemistry found a tablespoon of oregano has as much antioxidant muscle as an apple. Antioxidants help keep free radicals from damaging healthy cells. Free radical damage can contribute to tissue damage and diseases like heart disease and cancer. Cultivating a small herb garden is an economical way to enjoy fresh herbs all summer long!

Down in the dumps? When your spirits need a lift, get up and move!

According to research presented at the Psychological Society Conference, high-intensity workouts put a bigger grin on your face than less-strenuous ones can. This study found that 20 minutes of anaerobic activity — jumping rope, hill climbing — was better at boosting mood 20 minutes after exercise than moderate activity, like walking. Find activities that are enjoyable and challenging (raquetball, tennis, soccer, volleyball) , as working out counteracts stress hormones' effect on the body by improving insulin sensitivity. This leads to fat burning instead of fat storage!

Past research also shows that 30 minutes of walking three days a week helps combat mild depression. But if you’re in search of a quick burst of bliss, alternating your walk with running may help pull you out of the doldrums faster : )

Think all veggies are better for you raw? NOT TRUE!

Lycopene, found in tomatoes and other carotenoids are more easily absorbed when cooked.  The raw food movement might have you believe that all fruits and vegetables are better for you uncooked. But the truth is, some nutrients are actually better absorbed by the body when they’ve been heated.

Lycopene, found predominantly in tomatoes, is more abundant in cooked products, like stewed tomatoes, in spaghetti, or pizza sauce. Here’s a rule of thumb for getting the most nutrients out of your veggies: Water-soluble vitamins (B and C) lose nutrients when cooked, while fat-soluble (A, D, E and K, which require fat to be absorbed by the body) do not. Eating a variety of cooked and raw vegetables is your best bet for getting adequate amounts of both.

No bad apple in this bunch! Reach for dried apples to reduce inflammation.

An apple a day really can keep the doctor away!

According to a recent study, women who snack on dried apples every day earn a bushel of heart-healthy benefits. Those who ate 240 calories worth of dried apples for a year lowered their “lousy” LDL cholesterol by 23%. It also reduced C-reactive protein levels— a substance linked with an increased risk of heart disease.

Apple chips can be found on campus this Fall at Union Street Market: http://www.rps.indiana.edu/unionstreetmarket.cfml. Find it on the ground floor of the Cedar building at Union Street Appartments (corner of 10th and Union Street).

Watching cholesterol? Go easy on the cheese!

We know we’re not supposed to eat too much saturated fat, because it can increase our cholesterol and raise our risk of heart disease and stroke. But what exactly does “too much” mean?

The American Heart Association recommends getting no more than 7% of your calories from saturated fat. If you eat a 2,000-calorie diet, aim for less than 16 grams, or 140 calories worth, of saturated fat. You might think you come nowhere close to that if you avoid ribs, burgers and butter. But, believe it or not, just two ounces of cheddar cheese provides 60% of your daily recommended intake — that’s more than what’s in a scoop of Häagen-Dazs!!

If you love cheese, opt for reduced fat, which contains half the amount of saturated fat as its full-fat counterpart.

Mushrooms as a super food? White button mushrooms are no slouches.

Scientists at Tufts University found these ordinary guys help fortify the cells of the immune system and reduce development of breast tumors.

They are high in a compound known as L-ergothioneine, which helps block excess production of estrogen, and in turn, halts cancer cell development! Toss them on your next salad or pasta dish!

A win-win: Sleep more and weigh less. People who don’t catch enough z’s eat 300 more calories a day.

Do your waistline a favor and hit the sack earlier. Not only will you be rested, you’ll be less likely to consume excess calories. According to a study at Columbia University, people who got 4 hours of shut-eye ate 300 more calories a day compared to those who banked 9 hours a night.

Women are more likely to overindulge, averaging 329 extra calories, compared with men’s 263. Another study found that drowsy dieters produce high levels of ghrelin, a hormone that triggers hunger and slows metabolism. Not only are you eating more when you’re sleep-deprived, you’re burning less fat! Being active also improves your sleep, so get moving too!

Hold your diet to a royal standard. Alpha-carotene from veggies is linked to longer life.

Living happily ever after isn't just reserved for the royal family. Help ensure your chances of living a long and healthy life by eating dark green and orange veggies. They are brimming with alpha-carotene, an antioxidant linked to a lower risk of dying from heart disease and cancer. Carotenoids ward off DNA damage that accelerate aging and can lead to chronic disease.
Alpha-carotene is particularly adept at fending off growth of cancer cells in the brain, liver and skin. Plus, they’re not usually in supplements, so the only way to get them is through veggies! Best sources are pumpkin, carrots, and winter squash, and in smaller amounts from V-8 juice, pea soup, and dark greens.

There is nearly 68g. of sugar in one 20oz. bottle of Coke. Hydrate your cells with water instead, and spare your body from excess high fructose corn syrup, phosphoric acid, obesity, and possibly diabetes. Also opt for lowfat milk, tea, or 100% juice. Save soda for just special occasions.

Go nuts about nuts! Eating a couple of ounces a day can help lower cholesterol — and curb hunger.

Walnuts aren't the only good-for-you nut. All nuts are loaded with healthy monounsaturated fat and antioxidants that can help reduce the risk of heart disease!

Packed with protein, nuts or nut-butters are a great alternative to meat, and they’re full of fiber and minerals like iron, zinc and calcium. Like any food high in fat, nuts pack a lot of calories, so it’s important to eat them in moderation. Don’t cut them from your diet, however. In small amounts, nuts can be a healthy part of a balanced diet. The reason: Fat fills us up.

Eating an ounce of almonds or cashews instead of, say, a couple of low-fat cookies will keep you satisfied longer, so you'll eat fewer calories through the day.

Keep teeth pearly white! Rinse your mouth after eating or drinking acidic foods or beverages like tomato sauce or coffee.

Highly acidic foods like soda and sweets can taint your pearly whites and leave them prone to discoloration (and decay). The acid left behind on enamel allows pigments to penetrate deeper into your teeth, which can increase your teeth’s susceptibility to stains.

Major players in the tooth-staining business: spaghetti sauce, cola, coffee, tea, soy sauce and deep pigmented fruits and veggies like beets and berries. Drink a glass of water or rinse your mouth after eating. Also, sipping milk with your dish can help neutralize the acid and protect teeth from damage.

Are you overdoing it on caffeine? Even two large coffees can put you over the recommended limit of 300-400 mg./day.

Brimming with healthful antioxidants, coffee is good for you, but where java is concerned, it is possible to get too much of a good thing.

Caffeine overdoses are on the rise — thanks in part to mega-size coffees, and popularization of high-octane energy drinks. Though they taste like soda, energy drinks can have three times the caffeine. Signs of a caffeine overdose include heart palpitations, dizziness, abd. cramps and heart arrhythmia.

The stimulant can stay in your system up to 12 hrs., so drinking large amounts on a regular basis can lead to sleep trouble and exacerbate effects of stress like high blood pressure and irritability. Research also suggests drinking large quantities boosts the risk of atrial fib. — an irregular heartbeat that can result in increased risk of stroke and fainting. Limit your cups of joe to 3/day or fewer, and do not displace your daily intake of water with caffeinated beverages. Increased anxiety or heart palpitations are probably signs you should cut back.

Students, what is ONE food you wish we offered on campus?!!!!

...I wish we offered gluten-free bread for students with Celiac disease/wheat allergy so they could have sandwiches. - Rachel Noirot, RPS Dietitian

New research shows drinking water before meals aids in wt. loss!

Working to drop extra pounds? Drinking two cups of water before meals helps you feel full sooner, so you’ll consume fewer calories! Research shows people who drink water before every meal eat 75 to 90 fewer calories at each sit-down. Over 12 weeks, those who drank water before meals lost almost 30% more weight than those who didn't. After a year, data showed those who continued to drink water before meals not only kept pounds off, but continued to lose more -- 1.5 pounds on average.

Water also enhances cell vitality, kidney function, and skin health. Your urine should be pale yellow to clear if your adequately hydrated. Soda, made of phosporic acid, carmel color, and high fructose corn syrup, does NOT have the same effect.

There are no major benefits of extra antioxidants from pills or special drinks. Get your nutrients from food instead!

Most people don’t need to soup up their diet with extra vitamins and antioxidant supplements. If you eat a well-balanced diet rich in whole grains, fruits, veggies, and lean protein, you should be getting the nutrients you need.

Caveats to that are iron, vit. D and calcium, which many people don’t get enough of! Iron and folic acid supplements are recommended for women of childbearing age, endurance athletes and vegetarians. Fatigue is a symptom of low iron (anemia). 

Research has yet to show any benefits to high doses of antioxidants. A Cochrane Review that analyzed 67 studies on antioxidant supplements found they do not lower people’s risk of death or prevent disease. Supplement your diet with extra veggies instead : )

Chef Presentation cooking featured at Edmondson Dining Room at Collin this week!

Visit Collins dining hall tonight (Tues.), or this Thursday between 5 and 7pm to enjoy 'Noodle Bowls'!

It's a great option for those on a gluten-free diet, as the entree utilizes rice noodles and stif-fry veggies of your choice. Wed., March 30th at Collins there will be a chef presentation omelet bar from 5-7pm.

If you don't live at Collins or have not been there for a meal, get some friends together and make the trip! It's the most vegetarian-friendly dining hall on campus and regularly offers vegan options as well!

Can’t stop eating until you’re stuffed? Dine with people who practice portion control.

You may think eating alone is a way to cut back on calories. After all, if you’re not distracted by conversation and you’ll be more mindful of how much food you’re shoveling into your mouth.

...But that isn’t always the case. While some people eat less when dining solo, others chow down when no one is watching. If you frequently overeat, your best bet is to dine with people who practice portion control. We unconsciously mirror others’ habits and eat less when others are doing the same. Likewise, if you choose a salad over fries, your friends may opt for something more healthful too!

Move more, eat well...live longer!!! Even modest amounts of exercise and fruit and veggies — along with not smoking — could add years to your life span.

A recent study in the Archives of Internal Medicine tells us what most of us probably already know: Bad habits like smoking, drinking too much, being sedentary and not eating enough fruits and vegetables can age a person by 12 years.

You don’t have to be extreme in your habits to see benefits. Even two hours of exercise a week and three servings of fruits and veggies per day offer a protective effect! Of course, we recommend at least that much, but once you achieve that, aim for four cups of produce and 30 minutes of moderate exercise every day.

Where do I start?! 

Visit the Eat Right concept at Gresham and Wright (next to Classic Comforts in the food court). It's also served at Read for lunch and dinner. There, you'll find low fat entrees, whole grains, and nutrient powerhouses such as fresh kiwi, plums and grapefruit.

	RPS Eat Right Menu: March 28-April 1, 2011
		Fat	Carb	Fiber
Monday	Chicken w/Brown Rice & Vegetables	21g	37g	4g
	Cauliflower		FREE	2g
	Carrot Coins		7g	3g

Tuesday	Vegan Black Bean Tortilla	4.5g	36g	13g
	Corn Cobbettes		27g	3.5g
	Fresh Pico de Gallo		FREE	1g
	Mexican Rice	6g	36g	2.5g
	Guacamole	3g	7g	1g
Wednesday	Chicken Creole Jambalaya	7g	25g	2g
	Baked Zucchini		FREE	1g
	Roasted Dilled Baby Carrots	5g	17g	5g
	Brown Rice	1g	28g	2g
Thursday	Roast Turkey	2.5g	FREE
	Rosemary Green Beans	1.5g	6g	2g
	Cooked Cabbage		FREE	2g
	Brown Rice	1g	28g	2g
Friday	Vegan Tofu Stroganoff	8g	20g	3g
	Green Beans		FREE	1.5g
	Sauerkraut		FREE